Women's Health

Archive for May, 2010

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Endometriosis is a serious condition. It occurs when tissues similar to the endometrial stroma and glands that line the uterus, show up in other areas of the body, instead of only existing within the uterus.

These “rebel” tissues are known as endometriosis lesions, and are usually found anywhere within the pelvic region (IE. Fallopian tubs, ovaries, pelvic sidewall, etc.). Due to the prime location of the endometriosis lesions, the most common symptom is pelvic pain.

There is no cure for endometriosis; therefore, women with the condition need to seek effective treatment that will help them control the symptoms that plague them, particularly during their menstruation cycle. While many women seek medical therapy, others find that by simply controlling their diet they are successfully living a symptom free life.

How can a diet improve endometriosis symptoms?

An endometriosis diet works to relieve and/or prevent some of the severe symptoms experienced during menstruation such as:

- Backache- Fatigue- Severe cramping- Menorrhagia (heavy menstrual bleeding)- Dysmenorrhea (pain or discomfort)- Dyspareunia (pain in the pelvic or vaginal region during intercourse)

The objective of a controlled diet is to reduce estrogen levels, increase the body’s energy level, relieve painful cramps, normalize hormones and stabilize emotions.

It has become evident that endometriosis is an estrogen-sensitive condition. However, the severe cramping that a woman experiences, is typically a result of prostaglandin synthesis in her body.

Prostaglandins are fatty acids that naturally occur from dietary phospholipids. Prostaglandins can be broken down into three separate groups:

1. Prostaglandin E1 (PGE1) – This form helps to relieve symptoms of endometriosis2. Prostaglandin E2 (PGE2) – This form encourages menorrhagia3. Prostaglandin F2a (PGF2a) – This form can lead to nausea, vomiting and diarrhea.

Essentially, when combined, PGE2 and PGF2a create the severe symptoms women with endometriosis experience during menstruation. However, the right change in diet can actually block the production of PGE2 and PGF2a and increase the production of PGE1 to help overcome or reduce the painful symptoms.

how such a diet can be achieved?

Fatty acids: It is known that fatty acids such as saturated fats, lard, butter and animal and organ meet increase the amount of PGF2a that is produced, while omega-3 fatty acids such as evening primrose oil, flax seeds and oil, pumpkin seeds, sunflower oil and walnut oil increase production of PGE1. Therefore, when a woman decreases the amount of “bad fat” in her diet, she will experience positive results.

Fiber: Aside from decreasing the intake of bad fat, women seeking dietary treatment for their endometriosis should have a diet high in fiber. A high fiber diet (approximately 25 grams per day) can reduce the amount of circulating estrogens. Good sources of fiber are beans, brown rice, fruits and vegetables, oatmeal and whole grains.

Dairy: Just like bad fats can increase symptoms, so can diary products. Unfortunately, dairy (in the correct form) is a fantastic source of calcium. Therefore, if a woman chooses to eliminate diary from her diet, she needs to find other calcium sources by either taking supplements or eating foods that contain the mineral such as almonds, dark green veggies (IE. spinach, kale, broccoli, etc.), Figs, sesame seeds, etc.

Other food that should be avoided during menstruation includes caffeine, chocolate, alcohol, fried foods, salt, sugar and refined carbohydrates (IE bread, cake, pastries, pasta, etc.)

Finally, if foods are eliminated from a diet during menstruation, there may be a need to suplement the diet to maintan adequate nutrition levels. Before taking supplements, women should consult their doctor, a Dietician or a Nutritionalist.

For advice on different ways to deal with the pain of Endometriosis read the advice here of the different things you can do.

Discover Practical Steps You Can Take To Effectively Manage The Discomfort of Endometriosis

 

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If you’ve been looking for sound advice on weight loss programs and diet plans, we have some good news for you. We’ve compiled a top ten list of weight loss tips for women. These tips on losing weight are powerful and proven to get results. Best of all, you won’t find any gimmicks or fads here. Only the best, most accurate and scientifically proven health advice made the cut and has been included in this fitness advice guide.

1) Our first weight loss tip for women is simply to exercise consistently. That may seem like common sense, but only 45 percent of adults are actually following their doctor’s advice and getting the recommended minimum: 30 minutes a day, at least four days a week. After only four weeks of inactivity the body begins to shed muscle mass, and aerobic fitness levels start to diminish after missing only two weeks of workouts. That’s why regular, consistent exercise is our first and most important weight loss tip.

2) Don’t focus so much on fast weight loss. Instead, concentrate your efforts on achieving permanent weight loss. While it may be tempting to try the latest fad diet or prescription diet pill, keep in mind that quick weight loss doesn’t always equate to healthy weight loss. As a matter of fact, when you diet without exercising, up to half of the weight you lose could be from muscle mass. Losing muscle is the absolute worst thing you can do when you’re trying to acquire permanent fat loss, so don’t be tempted by the gimmicks promising rapid weight loss. Focus on permanent weight loss through a sensible diet and exercise program, and you’ll be pleased with the long-term results.

3) This weight loss tip is perhaps the best free medical advice you’ll ever receive: Eat your recommended daily allowance of fruits and vegetables before indulging in any treats. This diet tip is so potent because it will help you realize better health in so many different ways. First and foremost, consuming at least five servings of fruits and vegetables each day will help us lose weight because fiber moves fat through our digestive system faster so that less of it is absorbed. High fiber foods also make us feel full sooner and stay in our stomach longer, slowing down our rate of digestion and keeping us feeling full longer. Following this health tip will also lower your risk of several cancers and heart disease.

4) As much as possible, eliminate ‘white’ foods from your diet. High sugar and high carbohydrate foods create an insulin spike that tells our body to start storing fat. They also trigger a blood sugar high, which is inevitably followed by a low. This drop in insulin levels leaves us feeling hungry, tired, and wanting to eat more. Specifically, at the bottom of an insulin crash the body craves more sugar and carbohydrates, setting us up for a vicious weight gain cycle. With this in mind, it’s good advice to simply avoid ‘white’ foods whenever possible. Choose brown rice instead of white, whole wheat bread instead of white, and cut back on goodies made with white processed flour.

5) Actively seek out all the expert advice on health, diet and nutrition that you can find. There are many reputable sources of online medical advice available, and much of it is free. Knowledge is power, and the more you know about weight loss, the more likely it is that you’ll be successful in your efforts. Look for free advice and fitness tips from qualified sources like health club owners, physicians, and certified personal trainers. In short, learn all you can.

6) Get at least eight hours of sleep each night. Research has shown that people who sleep only four hours a night have an 18 percent reduction in leptin, a hormone that tells the brain there is no need for more food, and a 28 percent increase in ghrelin, which triggers hunger. This is one weight loss tip that should be easy for anyone to follow.

7) Drink water. Drink LOTS of water. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies show that a decrease in water will cause fat deposits to increase, while an increase in water can actually reduce fat deposits. Why? The kidneys can’t function properly without enough water. When the kidneys don’t function to capacity, some of the work load is taken on by the liver. The liver’s primary function is to metabolize stored fat into usable energy. If the liver has to do some of the kidney’s work, it can’t function at its optimal capacity. As a result, it metabolizes less fat. More fat remains stored and weight loss / fat loss stops.

Although it’s not a workout tip or an exercise tip, staying motivated is probably the most effective weight loss advice you’ll ever receive. Since each person in different, motivational techniques will vary. However, many have found that charting fat loss progress to be very encouraging. Others maintain that the single most motivating action is to find a friend and commit to exercise together. Whatever method you choose, find a way to stay motivated if you want to write your own weight loss success story.

9) Essential weight loss advice for a woman is to not exercise like a man. That may sound strange at first, but the fact of the matter is that there are several separate and distinct exercise methods available, and not all are proper for women. In fact, some types of exercise could possibly cause women to gain weight (although any weight gain would be from added muscle, not from fat). For maximum fat loss, women should be engaging in not only aerobic exercise but also in light resistance training.

10) Our final weight loss tip is to carefully select vitamins and supplements to help you attain your fat loss goals. There are a million diet pills and weight loss pills on the market, but the vast majority of them may not be appropriate for you and your personal needs. Instead of buying what you see on the infomercials, take the time to research what’s effective and what’s not. Most importantly, speak with your doctor before beginning any supplement program. Medical research has given us many breakthroughs in the last few decades, and vitamins and supplements can certainly be a valuable tool in your weight loss toolbox. Take the time to investigate the options and choose wisely.

Although there’s a mountain of health advice available today, our Top 10 Weight Loss Tips for Women are the best, most accurate and scientifically proven recommendations at hand. Take them to heart, and you’ll be well on your way towards fat loss success.

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You are what you eatespecially during menopausal years. As peopleespecially womenget older, the digestive tract becomes less and less efficient leading to a longer digestion process. This is why knowing the proper and balanced diet is quite significant so you will know how to select foods that your body needs.
Nutritionists advise women nearing menopausal years to do everything possible to ensure that they eat a diet that is balanced and can provide the nutrients their body might need.
THE IMPORTANCE OF DIET DURING MENOPAUSAL YEARS
Experts say that knowing the proper diet for menopausal women is one excellent way of fighting the emotional, physical, and spiritual changes they experience. They also agree that to be able to manage menopause, women must be meticulous in the food they take in and they should keep in mind the important food group for their age like proteins and protein alternatives, adding up servings of grains and carbohydrates, dairy products, fats, and tons of fruits and vegetables.
Knowing the proper diet during menopausal years will help you manage the distressing symptoms of menopause. Keep in mind that good diet nutrition does not only minimizes the possibility of physical, mental, emotional, and health risks during menopausal years. If you are determined to combat the symptoms of menopause even before it gets worst, try some these healthy menopause diet suggestions.
1. Take in as many fruits and vegetables in your every meal. Fruits like melons, bananas, and citrus fruits that are rich in potassium along with veggies like spinach, yam, cabbage, and broccoli can be a perfect source for the nutrients you need and can even help balance your body’s sodium and water retention.
2. Go heavy on soy. Known to contain phytoestrogensa chemical that has the characteristics of estrogensoy is recommended in the diet of every menopausal woman because it reduces the possibilities of hot flushes. The bets sources of soy include tofu, soy nuts, tempeh, soy yogurt, and soymilk.
3. Take in a lot amounts of fiberespecially soluble fiberon regular basis.
4. Delete the entries of junk or fried foods in your list. Instead of munching junk foods, take in broil or baked products instead.
5. Forget about white bread/flour in your bread. Eat products that include wholegrain bread, oats, rye, and wheat germ.
6. Stop eating white ricewith basmati or brown rice as an exception.
7. Veer away from regular potatoes. Instead switch to sweet potatoes or pasta.
8. If you’re not suffering from arthritis, add beans and lentils to your regular meals.
9. Opt for virgin olive oil, canola, wheat germ, or flaxseed oil instead of processed cooking oils when cooking.
10. Oily fish as salmon or mackerel should be a regular part of your diet because these are rich in omega-3 essential fatty acids that have wide range of health benefits.
Experts also recommended the addition of Vitamin C, D and E, bioflavonoids, isoflavones, B-complex, calories, calcium, Lignans (a form of phytoestrogen), Magnesium, Phosphorus, and Zinc to your diet to help fight the symptoms of menopause.
Indeed, having a balanced diet is just one of the so many things that men and women can do to reduce the discomfort brought by the symptoms of menopause.
Experts say that healthy eating wouldn’t only prevent weight gain but will also help alleviate the more challenging symptoms of menopause like hot flashes, irritability, and mood fluctuations.
Although there is no proven or concrete diet plan for menopausal men and women today, nutritionists believe that dietary recommendations containing the right amount of foods from a specific food group can be an effective way to treat the burden caused by menopause.
Remember, having a healthy menopause diet will not only maintain optimal health of the menopausal individual but will also decrease the risks of developing more complicated illnesses brought by the hormonal changes of the body.

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The importance of a healthy diet in preventing breast cancer has been often stressed by doctors and health journals alike. But what exactly is a healthy diet that is conducive to breast cancer prevention? This article tries to explain â?? in laypersonâ??s terms â?? what kind of diet is beneficial in preventing breast cancer. Read more...